[Giant Killer]

ANIMAL TEST

I'm on a Journey. A Journey to 200 lbs. After a hard labor busting a plateau using only caloric manipulation, and being stuck at 185 for too long...I started to chalk new bodyweights up on the board. 187...189...190...192...195...small steps...

Now that I've got my food intake in the anabolic zone- I want to gain some quality mass with the help of Animal Test. I've used Animal Test before and know well the increases in strength, aggression, muscle growth, and decrease in bodyfat that can be had with this formula.

TRAINING
I'm doing some basically instinctive training for me with moderate volume increasing the weights each week with perfect form; and I'd like to just grow on some heavy weights with some hard work and some heavy plates of food to back that shit up.

I have arranged my workouts so that they revolve around a central compound lift, preceded by a warmup exercise, and followed by more good focused mind-muscle connected good form exercises.

Leg Day
Bike Warmup
Leg Extensions high rep light warmup, 2 sets
Squats Ass to Calves as heavy as possible in an 8-12 rep range for 2-3 heavy sets after a few higher rep warmup sets
Hack Squat or Leg Press in a 10-20 rep range, 2 or 3 sets with tight form
Lying Leg Curl in a 10-12 rep range, 3 or 4 sets
Seated Calf Raises in a 15-20 rep range, 3 or 4 sets
My calves have grown pretty well along with my legs from squatting a lot so I don't work them crazy volume directly.

Chest, Shoulder Day
Rotator Cuff Warmup (broomstick shoulder hyperextensions)
Flat/Incline DB Flyes high rep light warmup, 2 sets
Flat Barbell Benchpress as heavy as possible in an 8-12 rep range for 2-3 heavy sets after a few higher rep warmup sets
Hammer Strength Incline or Wide Chest or DB Press in a 10-12 rep range, 2 or 3 sets with tight form
Shoulder Press or Upright Row, 4 sets in 10-12 rep range
DB Side Laterals, 4 sets usually as a superset with previous exercise in an 8-10 rep range
Cable Crossovers or Crossunders in an 8-12 rep range for 2-3 sets
Cable Laterals in an 8-12 rep range for 2-3 sets
I'm not currently training triceps directly but plan on throwing in Skullcrushers or Weighted Dips for 4-5 sets in an 8-12 rep range

Back Day
I'm working on lower lats lately with my back days. I've always done a lot of heavy deadlifting and rowing and have thickened up my traps and upper back a bit but it's not complete.
Wide Grip Pulldowns a few warmup sets 10-12 rep range
Wide or Neutral Grip Pullups with BW or some weight in an 8-12 rep range, 2-3 sets
Close Grip Pulldowns looking to ceiling and pulling directly to sternum with contraction, 4 sets in 8-12 rep range
Low Cable Rows or DB Rows, 3 or 4 sets in 8-12 rep range
Rear Delt Flye Machine, 4 or 5 sets in 10-12 rep range
Barbell Curls or DB Curls with good form for 4-5 sets in 8-12 rep range
Hammer Curls or Preacher Curls with good form for 3 sets in 8-10 rep range


NUTRITION & SUPPLEMENTATION
I've reached a pretty good place in my nutrition right now where I'm eating whatever I wan't basically within the guidelines that have just kind of come along naturally after years of doing this stuff.

Meal 1- 5 whole eggs, 1.5 cups Old Fashioned Oats or Kashi Cereal or Whole Wheat Toast
Supps- 2 scoops Xtend in water bottle, 2g Fish Oil, 81 mg Enteric Coated Aspirin, B-Complex

Meal 2- Real Gains Shake or WPC/Oats/PB Shake with protein snack
Supps- Animal Test

Pre-Workout: Shock Therapy, 5g bulk BCAA
Intra: 2 scoops Xtend, 30g WMS, 1.5g Beta-Alanine
Post: Universal Storm, 2 scoops Xtend, 5g bulk BCAA, 1/2 cup Old Fashoined Oats, 30g WMS, 2g Beta-Alanine

Meal 3- Chicken or Steak, Potatoes or Rice or Pasta, etc.
Supps- Animal Pak

Meal 4- Repeat 2

Meal 5- Chicken or Fish (Tilapia), Fingerling Potatos or Rice or Pasta or Veggies and/or Salad
Supps- 1g Fish Oil

Meal 6- Repeat 2

Current Progress Pics
http://i167.photobucket.com/albums/u...8/DSC01296.jpg

http://i167.photobucket.com/albums/u...8/DSC01297.jpg

http://i167.photobucket.com/albums/u...8/DSC01307.jpg

http://i167.photobucket.com/albums/u...8/DSC01305.jpg

[Giant Killer]

Bike for 5 min.
Leg Ext. 50 x 15, 70 x 15
ATG Squat 95 x 12, 135 x 12, 225 x 12, 245 x 10, 225 x 10
Leg Press 10 plates x 15, 16 plates x 12, 16 plates x 10
Lying Leg Curl 80 x 12, 100 x 12, 130 x 12, 130 x 10
Seated Calf Raise 1 plate x 20, 2 plates x 20 for 2 sets

[Giant Killer]

This log is also at bb.com for members there: http://forum.bodybuilding.com/showth...hp?t=112057221

[GJN5002]

Youre journey to 200lbs is looking solid. I love the organization, I always try to organize my goals as clearly as possible to help keep tme on track. Ive been using Xtend, waxy maize and universal micronized creatine pre and post workout for a while now and its a great stack. Good luck keep grinding.

[Freakshow]

Definitely will be keeping an eye on your progress. Best of luck.

[RRT]

subed..I like your intensity and focus....

[NPRamirez]

Everything looks legit man. I think your journey will go as planned and wish you the best. Just stay on schedule, bro. You got this.

[Giant Killer]

Originally Posted by gjn5002

Youre journey to 200lbs is looking solid. I love the organization, I always try to organize my goals as clearly as possible to help keep tme on track. Ive been using Xtend, waxy maize and universal micronized creatine pre and post workout for a while now and its a great stack. Good luck keep grinding.

Originally Posted by RRT

subed..I like your intensity and focus....

Originally Posted by Freakshow

Definitely will be keeping an eye on your progress. Best of luck.

Originally Posted by NPRamirez

Everything looks legit man. I think your journey will go as planned and wish you the best. Just stay on schedule, bro. You got this.

Thanks for stopping by brothers. Stick around and see what kind of progress Test has in store for me.

[Hoomgar]

Do work son!

[Giant Killer]

Say all you want about day 2 and the placebo effect, but I was fuckin' rocking it tonight. Blasting weights off with authority. Endurance, power....shit was nuts. When I hit the 60's x 12 on DB Press with total authority I was on a high. At the end of my workout I was so jacked up I said fuck the cable finishing moves and left. Chest, Shoulders, Tri's, all on blast and pumped to the max. Shit, my legs were even pumped just from the bike ride home.

Broomstick Shoulder Hyperextensions
Flat DB Flye 35's x 12, 50's x 12
Flat BB Bench bar x 10, 135 x 10, 185 x 10, 225 x 8, 225 x 6
HS Wide Chest 4 plates x 15, (4 plates + 50) x 10
DB Shoulder Press 35's x 12, 50's x 12, 60's x 12
HS Shoulder Press 4 plates x 10, 4 plates x 8
superset w/
DB Side Laterals 20's x 10, 25's x 8
Rope Pushdown 100 x 10, 120 x 10, 120 x 10

[Giant Killer]

Great back workout. Still sacrificing ego to bring up some lagging areas: lower lats and rear delts.

Wide Grip Pulldown 75 x 12, 135 x 12
Wide Grip Pullup BW x 10, BW x 10
Parallel BO BB Rows 135 x 12, 185 x 10, 185 x 10
(parallel is much harder on the lower back, I'm not sure if I like these we'll see how my back is the next couple)
Arched Close Grip Pulldown 120 x 10, 135 x 10, 135 x 10
DB Rows 110 x 10, 110 x 10
superset w/
Low Cable Row 150 x 8, 150 x 8
Rear Delt Flye Machine 50 x 10, 70 x 10, 70 x 10, 70 x 8

[Mr. Dead]

Great session!!! Subbed, for sure!!!

[Giant Killer]

Originally Posted by Mr. Dead

Great session!!! Subbed, for sure!!!

Great to have you on board bro.

Stay tuned for some Biceps, Calves, Abs tomorrow.

[Ricky P]

Originally Posted by Giant Killer

Great back workout. Still sacrificing ego to bring up some lagging areas: lower lats and rear delts.

Wide Grip Pulldown 75 x 12, 135 x 12
Wide Grip Pullup BW x 10, BW x 10
Parallel BO BB Rows 135 x 12, 185 x 10, 185 x 10
(parallel is much harder on the lower back, I'm not sure if I like these we'll see how my back is the next couple)
Arched Close Grip Pulldown 120 x 10, 135 x 10, 135 x 10
DB Rows 110 x 10, 110 x 10
superset w/
Low Cable Row 150 x 8, 150 x 8
Rear Delt Flye Machine 50 x 10, 70 x 10, 70 x 10, 70 x 8

I can respect this journey, looks a hell of a lot similar to where I was last year. I love where your heads at, I have a feeling I'll be tagging along on this journey of yours. Let's start piling on the weight brother!

[Giant Killer]

Incline Ab Chair 25 x 15, 25 x 15, 35 x 10, 35 x 10
Seated Calf Raise 1p x 20, 1p x 20, 2p x 20, 2p x 20, 2p x 20, 2p x 20, 2p x 20
Hanging Leg Raise 3 sets of 10-15
DB Curls 25's x 12, 35's x 10, 50's x 10, 50's x 10
Incline DB Curls 25's x 10, 30's x 10, 30's x 10
Front Double Biceps Cable Curl 35 x 10, 45 x 10, 50 x 10

[Mr. Dead]

Great session!!! Love the volume on those seated calf raises!!!

[RRT]

very inspiring..I cant wait to get my test stack in....nice focus/ intensity

[Giant Killer]

Originally Posted by Mr. Dead

Great session!!! Love the volume on those seated calf raises!!!

Yeah gotta' make do with the ONE calf machine they have at my gym. Standing raises in the power squat rack murder my lower back.

Originally Posted by RRT

very inspiring..I cant wait to get my test stack in....nice focus/ intensity

Thanks bro. Keep following and you'll see what it can do for ya'.

[widdlewade44]

Looking good GK, I'm subbed bro, and good luck on this leg of your Journey. Peace.

Kevin
widdlewade44

[Giant Killer]

Originally Posted by widdlewade44

Looking good GK, I'm subbed bro, and good luck on this leg of your Journey. Peace.

Kevin
widdlewade44

Wade! Long time no talka' bro. Good to see you.